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Flexibility Training Program

Flexibility Training Program. A planned, deliberate, and regular program of exercises that can permanently and progressively increase the usable range of motion of a joint or set of joints over time. Flexibility Training Techniques. Ballistic Stretching Static Stretching

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Flexibility Training Program

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  1. Flexibility Training Program A planned, deliberate, and regular program of exercises that can permanently and progressively increase the usable range of motion of a joint or set of joints over time.

  2. Flexibility Training Techniques • Ballistic Stretching • Static Stretching • Proprioceptive Neuromuscular Facilitation • Slow Movement

  3. Flexibility Training Techniques Ballistic stretching: a form of stretching characterized by an action-reaction bouncing motion, in which the joints involved are placed into extreme range of motion limits by fast, active contractions of agonistic muscle groups. Results in immediate strong reflex contraction of muscles stretched.

  4. Flexibility Training Techniques Static stretching: a form of stretching in which the muscle to be stretched is slowly put into a position of controlled maximal or near-maximal stretch by contraction of the opposing muscle group and held for 30 to 60 seconds. A strong reflex contraction does not occur.

  5. Flexibility Training Techniques Proprioceptive Neuromuscular Facilitation: a stretching technique in which the muscle to be stretched is first contracted maximally. The muscle is then relaxed and is either actively stretched by contraction of the opposing muscle or is passively stretched. Tension in muscle activates Golgi tendon organs cause relaxation in stretched muscle

  6. Flexibility Training Techniques Slow movement: a stretching activity in which a muscle or muscles are slowly moved, such as neck rotations, arm rotations, or trunk rotations.

  7. Principle of Flexibility Training • Adaptation and Progression: short-term improvements in flexibility have been shown to occur after as little as one week of daily sessions. Progression will naturally follow whatever adaptation does occur. • Maintenance: once the appropriate level of flexibility has been attained, it can be maintained by just one day per week at the same level of intensity.

  8. Guidelines for Flexibility Training Mode: Static or PNF Number of Exercises: 10 to 12 Frequency: 3 to 7 days/week Intensity: No stretch beyond painfree ROM Time: 10 to 30 seconds Repetitions: 3 to 5 Duration: 15 to 30 minutes/session

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